• Author / Uploaded
• brownsj1983

• Categories
• Deshidración
• Nutrición deportiva
• Comiendo
• Entrenamiento de fuerza
• Nutrición

Citation preview

PRINCETON FOOTBALL: This is your individual copy of the 2014 summer strength and conditioning manual. This manual contains the basic components of your comprehensive training program. Each of these components will enhance your physical development in a manner aimed at optimizing performance while decreasing the likelihood of injury. Before you begin your summer workouts please read the entire manual to become familiar with what is expected of you and your teammates. It is expected that these workouts be approached with the same level of intensity and dedication that is given when you train with your teammates on campus. The quality of effort and amount of time dedicated to your training program will determine your level of preparation for the upcoming season. In addition to this manual you can find information regarding your training on the internet. The first site is the Strength and Conditioning page at www.goprincetontigers.com. The other location is our Princeton Tiger Strength Facebook page. Search “Princeton Tiger Strength” and like our page to receive updates as well as access to exercise videos and other useful information. Please direct any questions you may have to the Strength and Conditioning Staff. Email is always the best way to communicate over the summer. Train hard and enjoy your summer. Your Staff, Jason Gallucci Director of Strength and Conditioning Angie Brambley Assistant Director of Strength and Conditioning James DeVincenzi Assistant Strength and Conditioning Coach Dan Raimondi Assistant Strength and Conditioning Coach E-mail:

[email protected] [email protected] [email protected] [email protected]

Address:

Department of Athletics Jadwin Gymnasium Princeton, NJ 08544-0071

TIGER STRENGTH Summer 2014

JUNE Sunday

Monday

Tuesday

1 WEEK 1

2 MOVEMENT

22 WEEK 4

4

5 MOVEMENT

GEARS/HOLLOWS

AGILITIES

WORKOUT 1

STAIRS/HILLS

AGILITIES

STRENGTH

STRENGTH

STRENGTH

STRENGTH

WORKOUT 1

WORKOUT 2

WORKOUT 3

WORKOUT 4

9

10

MOVEMENT

MOVEMENT

GEARS/HOLLOWS

AGILITIES

STRENGTH WORKOUT 1

11 CONDITIONING

12 MOVEMENT

MOVEMENT AGILITIES

STRENGTH

STRENGTH

STRENGTH

WORKOUT 2

WORKOUT 3

WORKOUT 4

WORKOUT 1

17

MOVEMENT

MOVEMENT

GEARS/HOLLOWS

AGILITIES

STRENGTH

18 CONDITIONING

19 MOVEMENT

MOVEMENT

STAIRS/HILLS

AGILITIES

STRENGTH

STRENGTH

STRENGTH

WORKOUT 1

WORKOUT 2

WORKOUT 3

WORKOUT 4

23 MOVEMENT GEARS/HOLLOWS

MOVEMENT AGILITIES

STRENGTH

STRENGTH

STRENGTH

STRENGTH

WORKOUT 1

WORKOUT 2

WORKOUT 3

WORKOUT 4

DOWNLOAD

DOWNLOAD

DOWNLOAD

DOWNLOAD

30 MOVEMENT SHORT SPRINTS STRENGTH WORKOUT 1

WORKOUT 1

24

25 CONDITIONING WORKOUT 1

Saturday 6

7

13

14

20

21

27

28

MOVEMENT

STAIRS/HILLS

16

29 WEEK 5

Friday

CONDITIONING

15 WEEK 3

3

Thursday

MOVEMENT

8 WEEK 2

Wednesday

26 MOVEMENT STAIRS/HILLS

MOVEMENT AGILITIES

TIGER STRENGTH Summer 2014

JULY Sunday

Monday

Tuesday

Wednesday 1

WEEK 5

6 WEEK 6

Thursday

Friday

2

3

CONDITIONING

STRENGTH

CONDITIONING

STRENGTH

WORKOUT 1

WORKOUT 2

WORKOUT 2

WORKOUT 3

7

8

9

10

MOVEMENT

CONDITIONING

STRENGTH

CONDITIONING

STRENGTH

SHORT SPRINTS

WORKOUT 1

WORKOUT 2

WORKOUT 2

WORKOUT 3

Saturday 4

5

11

12

18

19

25

26

STRENGTH WORKOUT 1 13 WEEK 7

14

15

16

17

MOVEMENT

CONDITIONING

STRENGTH

CONDITIONING

STRENGTH

SHORT SPRINTS

WORKOUT 1

WORKOUT 2

WORKOUT 2

WORKOUT 3

STRENGTH WORKOUT 1 20 WEEK 8

21

22

23

24

MOVEMENT

CONDITIONING

STRENGTH

CONDITIONING

STRENGTH

SHORT SPRINTS

WORKOUT 1

WORKOUT 2

WORKOUT 2

WORKOUT 3

DOWNLOAD

DOWNLOAD

STRENGTH WORKOUT 1 DOWNLOAD 27 WEEK 9

DOWNLOAD 28

MOVEMENT MB THROWS STRENGTH WORKOUT 1

29 CONDITIONING WORKOUT 1

30 STRENGTH WORKOUT 2

31 CONDITIONING WORKOUT 2

TIGER STRENGTH Summer 2014

AUGUST Sunday

Monday

Wednesday

Tuesday

Thursday

Friday

WEEK 9

Saturday 1

2

8

9

15

16

22

23

29

30

STRENGTH WORKOUT 3

3 WEEK 10

4

5

6

7

MOVEMENT

CONDITIONING

STRENGTH

CONDITIONING

STRENGTH

MB THROWS

WORKOUT 1

WORKOUT 2

WORKOUT 2

WORKOUT 3

STRENGTH WORKOUT 1 10 WEEK 11

11

12

13

14

MOVEMENT

CONDITIONING

STRENGTH

CONDITIONING

STRENGTH

MB THROWS

WORKOUT 1

WORKOUT 2

WORKOUT 2

WORKOUT 3

STRENGTH WORKOUT 1 17 WEEK 12

18 MOVEMENT MB THROWS

19 CONDITIONING WORKOUT 1

20 STRENGTH WORKOUT 2

21 CONDITIONING WORKOUT 2

STRENGTH WORKOUT 3

STRENGTH WORKOUT 1 24

31

25

26

27

28

PRE-SEASON TESTING CONDITIONING TEST (Entire Team) 16 Half-Gassers - 1 half-gasser = down and back the width of a football field (53.33yds) - 45 seconds rest between repetitions - Super Skill – (TB, WR, DB) – 15 seconds - Skill – (QB, FB) – 16 seconds - Big Skill – (TE, Will, Mike, Sam, Kickers) – 17 seconds - Big Skill+ – (Rush, Sam, D Tackles, Long Snappers) – 18 seconds - Bigs – (OL, Nose) – 20 seconds - A false start is a failed attempt - You must touch 1 hand down at the mid-line, missing the line is a failed attempt - You must cross the line BEFORE you time is called - You must pass 15 of 16 half-gassers in the allotted time to pass the test - Taking a rep off is a failed test Start/Finish Mid-line 0 yards

STRENGTH TESTS Bench Press - 3 repetition maximum

53.33

PRINCETON FOOTBALL SUMMER 2014 RUNNING WORKOUTS WEEKS 1-2 (LIFTING M/T/R/F) RUNNING GROUPS: A: SUPER SKILL, SKILL B: BIG SKILL, BIG SKILL+ C: BIGS WEDNESDAY DYNAMIC WARM-UP AGILITIES – Week 1 Group 1, Week 2 Group 2 300’s Position Reps Run Time A Group 6 0:52 B Group 6 0:56 C Group 6 1:05 STATIC FLEXIBILITY

Rest Time 2:00 2:00 2:10

WEEKS 3-4 (LIFTING M/T/R/F) WEDNESDAY DYNAMIC WARM-UP AGILITIES – Week 3 Group 1, Week 4 Group 2 300’s Position Reps Run Time A Group 8 0:52 B Group 8 0:56 C Group 8 1:05 STATIC FLEXIBILITY

Rest Time 2:00 2:00 2:10

WEEKS 5-6 (LIFTING M/W/F) TUESDAY DYNAMIC WARM-UP AGILITIES – Week 5 Group 1, Week 6 Group 2 150YD SHUTTLES (6X25YDS) Position Reps Run Time Rest Time A Group 4/5 0:28 1:30 B Group 4/5 0:30 1:30 C Group 4/5 0:34 1:30 SKILL PATTERNS 2x10 – 2 MINUTE REST BETWEEN SETS STATIC FLEXIBILITY

WORKOUT 2 – THURSDAY DYNAMIC WARM-UP 60YD SHUTTLES x6– SPRINT/BACKPEDAL-SPRINT/SLIDE - REPEAT HALF GASSERS Position Reps Run Time Rest Time SUPER SKILL 8/10 0:15 0:45 SKILL 8/10 0:16 0:45 BIG SKILL 8/10 0:17 0:45 BIG SKILL+ 8/10 0:18 0:45 BIGS 8/10 0:20 0:45 STATIC FLEXIBILITY

WEEKS 7-8 (LIFTING M/W/F) WORKOUT 1 - TUESDAY DYNAMIC WARM-UP AGILITIES – Week 7 Group 1, Week 8 Group 2 60YD SHUTTLES x6– SPRINT/BACKPEDAL-SPRINT/SLIDE - REPEAT HALF GASSERS Position Reps Run Time Rest Time SUPER SKILL 12 0:15 0:45 SKILL 12 0:16 0:45 BIG SKILL 12 0:17 0:45 BIG SKILL+ 12 0:18 0:45 BIGS 12 0:20 0:45 STATIC FLEXIBILITY WORKOUT 2 - THURSDAY DYNAMIC FLEXIBILITY STRIDERS (¼, ½, ¾, full) 14X40YDS Position Reps % Max Rest Time A Group 14 90 0:30 B Group 14 90 0:35 C Group 14 90 0:40 SKILL PATTERNS 2x10 – 2 MINUTE REST BETWEEN SETS STATIC FLEXIBILITY

WEEK 9 (LIFTING M/W/F) WORKOUT 1 – TUESDAY DYNAMIC WARM-UP AGILITIES – Group 1 60YD SHUTTLES x6– SPRINT/BACKPEDAL-SPRINT/SLIDE - REPEAT HALF GASSERS Position Reps Run Time Rest Time SUPER SKILL 16 0:15 0:45 SKILL 16 0:16 0:45 BIG SKILL 16 0:17 0:45 BIG SKILL+ 16 0:18 0:45 BIGS 16 0:20 0:45 STATIC FLEXIBILITY WORKOUT 2 - THURSDAY DYNAMIC FLEXIBILITY STRIDERS (¼, ½, ¾, full) 14X40YDS Position Reps % Max Rest Time A Group 14 90 0:30 B Group 14 90 0:35 C Group 14 90 0:40 SKILL PATTERNS 2x10 – 2 MINUTE REST BETWEEN SETS STATIC FLEXIBILITY WEEK 10 (LIFTING M/W/F) WORKOUT 1 - TUESDAY DYNAMIC WARM-UP AGILITIES – Group 2 60YD SHUTTLES x9– SPRINT/BACKPEDAL-SPRINT/SLIDE - REPEAT HALF GASSERS Position Reps Run Time Rest Time SUPER SKILL 16 0:15 0:45 SKILL 16 0:16 0:45 BIG SKILL 16 0:17 0:45 BIG SKILL+ 16 0:18 0:45 BIGS 16 0:20 0:45 STATIC FLEXIBILITY

WORKOUT 2 - THURSDAY DYNAMIC FLEXIBILITY STRIDERS (¼, ½, ¾, full) SHORT SPRINTS Position Reps DISTANCE Rest Time A Group 8 60 0:45 B Group 10 40 0:35 C Group 16 20 0:25 SKILL PATTERNS 2x10 – 2 MINUTE REST BETWEEN SETS STATIC FLEXIBILITY WEEK 11 (LIFTING M/W/F) WORKOUT 1 - TUESDAY DYNAMIC WARM-UP AGILITIES – Group 1 60YD SHUTTLES x9– SPRINT/BACKPEDAL-SPRINT/SLIDE - REPEAT HALF GASSERS Position Reps Run Time Rest Time SUPER SKILL 16 0:15 0:45 SKILL 16 0:16 0:45 BIG SKILL 16 0:17 0:45 BIG SKILL+ 16 0:18 0:45 BIGS 16 0:20 0:45 STATIC FLEXIBILITY WORKOUT 2 - THURSDAY DYNAMIC FLEXIBILITY STRIDERS (¼, ½, ¾, full) SHORT SPRINTS Position Reps DISTANCE Rest Time A Group 8 60 0:45 B Group 10 40 0:35 C Group 16 20 0:25 SKILL PATTERNS 2x10 – 2 MINUTE REST BETWEEN SETS STATIC STATIC FLEXIBILITY

WEEK 12 (LIFTING M/W/F) WORKOUT 1 - TUESDAY DYNAMIC WARM-UP AGILITIES – Group 2 60YD SHUTTLES x9– SPRINT/BACKPEDAL-SPRINT/SLIDE - REPEAT HALF GASSERS Position Reps Run Time Rest Time SUPER SKILL 16 0:15 0:45 SKILL 16 0:16 0:45 BIG SKILL 16 0:17 0:45 BIG SKILL+ 16 0:18 0:45 BIGS 16 0:20 0:45 STATIC FLEXIBILITY WORKOUT 2 - THURSDAY DYNAMIC WARMUP STRIDERS (¼, ½, ¾, full) 10X40YD Position Reps % Max Rest Time A Group 10 75 0:45 B Group 10 75 0:45 C Group 10 75 0:45 SKILL PATTERNS 2x10 – 2 MINUTE REST BETWEEN SETS STATIC FLEXIBILITY

AGILITY GROUP 1

Short Box Cones

Place cones 3 yards apart

A Choose 2 Short Box Short Box Short Box Short Box

Cones Cones Cones Cones

Choose 2 Short Cones Short Cones Short Cones Short Cones

Short Cones

Place cones 3 yards apart

Small M – Cones

Place cones 5 yards apart

Short Peak Cones

Place cones 3 yards apart

Sprint, Slide, Back Pedal, Slide Slide Left, Sprint, Slide Right, Sprint Slide Left, Slide Right Sprint & Touch Each Cone

X X X X

2 2 2 2

Sprint, Back Pedal Slide Right, Slide Left Slide Left, Slide Right Sprint & Touch Each Cone

X X X X

2 2 2 2

B M Cones are in workout weeks 1-4. This is here for reference on those workouts Small M – Cones Sprint, Back Pedal X2 Small M – Cones Slide X2 Small M – Cones Sprint, Slide X2 Perform all 5 Short Peak Cones Short Peak Cones Short Peak Cones Short Peak Cones Short Peak Cones

Sprint, Back Pedal, Slide Back Pedal, Sprint, Slide Slide Left, Slide Right, Sprint Slide Right, Slide Left, Sprint Sprint & Touch Each Cone

X X X X X

2 2 2 2 2

AGILITY GROUP 2 Choose 4 and run 4 reps of each

Quarterback Skill Patterns 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13.

Outside Foot Down on Line Outside Foot Down on Bags Right Foot Front on Line Right Foot Front on Bags Drop to Hash Right Drop Back from Hash Left Square Drops – Drop, Pedal, Drop, Carioca 5 Step Drop – 2 Moves in Pocket – Evade Playboy Action “Boot” Vegas Action “Gun Boot” Jeep/Bulky Action “Sprint” Melbourne Action “In Pocket Play Action” Rocket Action “In Pocket Play Action”

PASS TREE 9

9

7

8

8

7

6

5

5 6

3

Read Seam

4 2 Hash

1

Option

0

3

4

Check

1

2

Slant Middle

Streak

0

Cross

Shoot

Y

X Q

Flare

A

Z

H

SPLIT END ROUTE DEFINITIONS 0 –

1 – 2 –

3 –

4 – 5 – 6 – 7 –

8 – 9 –

Run route 6yds as fast as possible. Make defender think you are running a Jet and stop. Route can convert only in situations where there is no route over the top of the stem. Run route on step count, 4 steps. Plane back to LOS following speed cut. Can convert verse press man or Cover 2. Run route on step count, 3 steps. Plant on 3rd step coming off on 45 degree angle. Verse press step count is off, work release maneuver to get inside press defender. Run route on step count, 6 steps. Utilize speed cut plane back to LOS at approximately 10 yards. Can convert to Jet against Press Man or Cover 2. Run a curl route. Working 12yds back to 10yds. Base cut off underneath defenders or man coverage. Run a comeback. At 12yds if you have broken the cushion of defender, run Jet route. Run comeback at 15yds back to 12yds. Run an up field Dig. Run vertical for 12yds utilize post stem to 16yds cut in. Convert route to Deep Curl at 16yds vs. Cover 4 or Cover 2. Run route on step count, 3 steps to up field 3 steps into slant break to sideline. Degree of angle works in relation to leverage of Corner in coverage for soft corners and leverage of Safety in coverage with hard corners. Run Post route. Push up vertically for 12yds. Stick foot in ground at 12yds, angle of break depends on coverage. Run Jet route. Make decision at 12yds whether to run comeback at 15yds or continue on Jet.

SLOT/TE ROUTE DEFINITIONS 0 – 1 – 2 – 3 – 4 – 5 – 6 – 7 –

8 –

9 –

Run route 6yds back to 5yds. Make defender think you are running a Jet and stop. Run route on step count, 4 steps. Plane back to LOS following speed cut. 1 step slant. Plant on outside foot and break in. Must work hard inside, climb before ILB. Run route on step count, 6 steps. Utilize speed cut plane back to LOS at approximately 10 yards. Run a curl route. Working 12yds back to 10yds, aiming point is middle of field. Run a comeback. Run Jet at 12yds if you have broken the cushion of defender. Run comeback at 15yds back to 12yds. Must release inside. Work in and up to approximately 10yds. If ILB drops for depth work underneath. Push up the field for 10yds. At top of route foot press and head stick then come out of cut high to side line, adjust route based on coverage. Run 3 post. Work up the field for 10yds make 3 steps to out then break on post route. Stay as skinny as possible relative to safety leverage. Run Seam route. You are the “fixed” seam.

RB ROUTE DEFINITIONS Flare:

Work horizontal from QB towards sideline. Get head around after 3rd step aiming point is bottom of numbers at the line of scrimmage. Shoot: O.S Release, work for depth and width to 3 yards. Work flat to sideline. Slant: 1 step slant. Plant on O.S. foot and break in. Must work hard inside, climb before ILB. From Backfield best release, plant on outside foot and break in when past LOS. Check: Work for 4yds of depth on hash. Turn in to QB, show your numbers. Hash: Work for 6yds of depth and 2yds O.S hash. Turn away from QB, show your numbers. Option: Work O.S OT vertically for 5yds. If no defender just sit or work off defender’s leverage breaking in or out. Stay flat. Middle: Work for 5yds of depth to Middle of field. Streak: Run shoot and turn up the field at the top of the numbers. Cross: O.S. release, work up to 4yds make good stick and work in. Keep route on weak side of formation. Read Seam: Get vertical, clear LB’s, put foot in the ground at 1012 yds, work hash. Vs 2 High = Bender, degree of angle related to how tight the Safety is. Vs 1 High = Fixed Seam.

OL PASS – SUMMER EDD’S PASS SETS two kicks – brace – sprint 10 yds

2x

three kicks – brace – sprint 10 yds

2x

2 kicks – 2 powers – brace – sprint 10 yds

2x

2 powers – 2 kicks – brace – sprint 10 yds

2x

MIRROR DRILLS/PARTNER DRILLS mirror – partner drill (hands behind back) 10 sec

2x

quick sets 4 cones – 2 yds apart

2x

sets vs 3 man weave

2x

on knees punch drill – full extension

5 reps

OL TECHNIQUE PATTERNS (RUN) BOARD DEMEANOR PROGRESSION – (DOWN THE BOARD FINISH FOR 5YARDS) 1) 2) 3) 4)

SINGLE TIME DOWN THE BOARD DBL TIME DOWN THE BOARD FIT AND DRIVE THE BOARD FIT AND SNAKE

1X 1X 1X 1X

OL TECHNIQUE PATTERNS (RUN)

*USE A CADENCE-MON-TUES-WED OR SHAKE-RATTLE-ROLL EX. (IZ RT. MONDAY MONDAY READY GO)

IZ ZONE STEP RT / 5 YARD BURST IZ ZONE STEP RT / 10 YARD BURST IZ ZONE STEP RT / 10 YARD BURST

IZ ZONE STEP LT / 5 YARD BURST IZ ZONE STEP LT / 10 YARD BURST IZ ZONE STEP LT / 10 YARD BURST

MZ ZONE STEP RT / 5 YARD BURST MZ ZONE STEP RT / 10 YARD BURST MZ ZONE STEP RT / 10 YARD BURST

MZ ZONE STEP LT / 5 YARD BURST MZ ZONE STEP LT / 10 YARD BURST MZ ZONE STEP LT / 10 YARD BURST

PULL RT 5 YDS / 5 YARD BURST PULL RT 5 YDS / 10 YARD BURST PULL RT 5 YDS / 10 YARD BURST

PULL LT 5 YDS / 5 YARD BURST PULL LT 5 YDS / 10 YARD BURST PULL LT 5 YDS / 10 YARD BURST

Defensive Line Skill Patterns 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13.

5yd Get Off – Right Hand Stance x 5 5yd Get Off – Left Hand Stance x 5 Get Off (2 step) and Pursue Right 10yds Get Off (2 step) and Pursue Left 10yds Get Off with Slant Step Right. Finish with Rip/Chop and Sprint 10yds. Get Off with Slant Step Left. Finish with Rip/Chop and Sprint 10yds. Screen Reaction. Get Off and Pursue Right 10yds. Screen Reaction. Get Off and Pursue Left 10yds. Speed Rush. Ends Rush the Right Edge. Tackles Work Club and Rip From Right. Speed Rush. Ends Rush the Left Edge. Tackles Work Club and Rip from Left. 3rd Step Stutter. Ends Rush Right Edge. Tackles Work Rip and Counter from Right. 3rd Step Stutter. Ends Rush Left Edge. Tackles Work Rip and Counter from the Left. Twists. Work Tuff and EZ Stunts from Each Side.

Linebacker Skill Patterns 1. Key Step – Mirror Right 10yds 2. Key Step – Mirror Left 10yds 3. Key Step – Pass Drop 45 Left 10yd Break 7yd 4. Key Step – Pass Drop 45 Right 10yd Break 7yd 5. Key Step – Pass Left 10yd Run to Flat 7yd Break FWD 5yd 6. Key Step – Pass Right 10yd Run to Flat 7yd Break FWD 5yd 7. Key Step – Pass Left 10yd Break Inside 7yd 8. Key Step – Pass Right 10yd Break Inside 7yd 9. Key Step – Pursuit Left 40yd 10. Key Step – Pursuit Right 40yd 11. Lateral Run Left 10yd Sprint 45 FWD 10yd 12. Lateral Run Right 10yd Sprint 45 FWD 10yd 13. Key Step – Open 45 Left 10yd Break 90 20yd 14. Key Step – Open 45 Right 10yd Break 90 20yd 15. Key Step – Straight Line Drop Left 10yd Break 5yd 16. Key Step – Straight Line Drop Right 10yd Break 5yd 17. Blitz Right 10yd Strip Sack 18. Blitz Left 10yd Strip Sack 19. Key Step – Pass Left 10yd Turn and Run (Wheel) 15yd 20. Key Step – Pass Right 10yd Turn and Run (Wheel) 15yd *Patterns can be found on following page

Drive 1

Drive 2

Play

Route

Play

Route

1

1

1

6

2

4

2

14

3

15

3

20

4

12

4

16

5

5

5

2

6

19

6

18

7

17

7

9

8

13

8

8

9

7

9

3

10

10

10

11

Linebacker Skill Patterns 1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

OLB FOOT WORK DRILLS

Box drill W drill (45 Degree Crossover/0 Degree) W drill (Pedal/0 Degree) Hoop and Finish Hoop Double Pick Up 45 Degree and Break 45 Degree and Hinge Pedal and Break (Rush) Numbers Drop from Hash and Break (Rush) Numbers Drop from Hash and Hinge (Hard Tech) First step and shuffle (Hard Tech) First Step, Shuffle and boot redirect (V Tech) First Step and Bend (gain no ground on bend) (Fold) Bounce+ Shuffle (Wall) Bounce, Flip hips and Run w WR Giants Drill (pedal/0 degree-Flip hips run/0 degree- 45 degree crossover-Baseball turn) • Press the Hip- (press back hip of runner, come to balance (shorten and widen feet on finish) • • • • • • • • • • • • • • • •

BOX DRILL LEFT

RIGHT

1. SHUFFLE

4. BREAK 45˚ OR HINGE

2. PRESS DOWNHILL

3. CROSSOVER RUN

1. SHUFFLE

2. PRESS DOWNHILL

4. BREAK 45˚ OR HINGE

3. CROSSOVER RUN

W DRILLS 1. 45˚ CROSSOVER

1. BACK PEDAL

2. 0˚ BREAK DOWNHILL

2. 45˚ BREAK DOWNHILL

HOOP AND FINISH

HOOP DOUBLE PICK UP

45˚ DROP AND BREAK

45˚ DROP AND HINGE

HARD TECHNIQUE 1. FIRST STEP WITH OUTSIDE FOOT 2. SHUFFLE SQUARE WITH HANDS ON TACKLE

1. FIRST STEP WITH OUTSIDE FOOT

1. FIRST STEP WITH OUTSIDE FOOT 2. SHUFFLE SQUARE WITH HANDS ON TACKLE 3. REDIRECT WITH BOOT. FLAT DOWN THE LINE

1. FIRST STEP WITH OUTSIDE FOOT 2. SHUFFLE SQUARE WITH HANDS ON TACKLE 2. SHUFFLE SQUARE WITH HANDS ON TACKLE 3. REDIRECT WITH BOOT. FLAT DOWN THE LINE

“V” TECHNIQUE 1. FIRST STEP WITH OUTSIDE FOOT 2. BEND AND RUNS DOWN THE LINE. HEELS OF OFFENSIVE LINE

1. FIRST STEP WITH OUTSIDE FOOT 2. BEND AND RUNS DOWN THE LINE. HEELS OF OFFENSIVE LINE

1. FIRST STEP WITH OUTSIDE FOOT 2. BEND AND RIP INTO GAP

1. FIRST STEP WITH OUTSIDE FOOT 2. BEND AND RIP INTO GAP

BOUNCE & FOLD 1. BOUNCE IN PLACE 2. SHUFFLE INTO ADJACENT GAP 3. ATTACK GAP R

1. BOUNCE IN PLACE 2. SHUFFLE INTO ADJACENT GAP 3. ATTACK GAP T

T

1. BOUNCE IN PLACE 2. SHUFFLE INTO ADJACENT GAP 3. RUN INSIDE/OUT THE BALL

R

T

R

1. BOUNCE IN PLACE 2. SHUFFLE INTO ADJACENT GAP 3. RUN INSIDE/OUT THE BALL

T

R

WALL TECHNIQUE 1. BOUNCE AND FLIP HIPS TO WR 2. RUN ON I/S SHOULDER AND LOW HIP OF WR

“OUT = WORK TO #1”

GIANTS DRILL

1. BACK PEDAL 2. BREAK

1. BACK PEDAL 2. BREAK

3. FLIP HIPS 4. BREAK RIGHT & RUN

3. FLIP HIPS LEFT & RUN

4. BREAK

5. CROSSOVER 6. BASEBALL TURN RUN @ 45˚ & RUN FLAT

5. CROSSOVER 6. BASEBALL TURN RUN @ 45˚ & RUN FLAT

PRESS THE HIP DRILL TEN YARDS BETWEEN CONES

TEN YARDS BETWEEN CONES

2-3 YARDS BEHIND “BALL CARRIER

2-3 YARDS BEHIND “BALL CARRIER

CP- STAY ON BACK HIP OF “BALL CARRIER” AND BEND TO STAY ON BACK HIP. MUST STAY ON BACK HIP, SO RUNNER CANNOT CUT BACK ACROSS YOUR FACE

CP- STAY ON BACK HIP OF “BALL CARRIER” AND BEND TO STAY ON BACK HIP. MUST STAY ON BACK HIP, SO RUNNER CANNOT CUT BACK ACROSS YOUR FACE

Defensive Backs Skill Patterns 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13.

Backpedal – From Sideline to Far Hash Combine Drill – Backpedal 5yds, Break Straight 5yds, Open up on 45 degree, Turn & run, look over inside shoulder, Look & lean, highpoint the football. Weave – Start w/ Backpedal than Weave RT, LT, RT Turn & Go – Backpedal than Open to RT - Sprint Turn & Go – Backpedal than Open LT - Sprint Hip Flips – Backpedal than Flip Hips 3 Times Down the Line Speed Turn – Backpedal – Open Left on 45 – Roll Back to WR – Finish on 45 Speed Turn – Backpedal – Open Right on 45 – Roll Back to WR – Finish on 45 W Drill – Start on Yardline – Pedal Straight back 5 Yards – Break on 45 to Right – 3 Times W Drill – Start on Yardline – Pedal Straight back 5 Yards – Break on 45 to Left – 3 Times Shimmy – DB Sprint for 10 Yards – Shimmy in for 3 Yards to BC – Weight on Insteps – Positive Shin Angle – Eyes at Ball Level – Hands Holstered Shimmy Compress – 2 DB’s at Once – Sprint to BC – Aim Point 1 Yard Outside BC – Then Work to Shimmy Tech Match Hips – 2 DB’s at Once – Start Side by Side on a Line – Sprint for 5 Yards – Drop Weight – Repeat 3 Times – on 3rd 1 DB make a Cut RT/LT – Other DB Should Match – FULL SPEED

PRINCETON FOOTBALL SUMMER 1RMs

BW

CLEAN

SQUAT

BENCH

TOTAL

295

455

275

1026

1

Arends, Matt

16

200

2

Atwater, DiAndre

16

201

3

Barnes, Isaiah

16

200

4

Basile, Rob

15

238

275

5

Bieck, Nolan

16

180

225

6

Bonura, Joe

15

215

7

Bostic, Kedric

16

8

Brown, Khamal

9

Carpenter, Scott

50

McCord, Dan

15

51

McGeary, Ian

BW

CLEAN

SQUAT

BENCH

TOTAL

1192

16

294

335

482

375

344

275

619

52

McHugh, Travis

16

216

315

376

265

956

429

324

1028

53

Merrell, Luke

15

210

285

439

296

1021

228

453

54

Michelsen, Connor

15

205

340

402

328

1071

315

434

298

1047

55

Moon, Wes

16

241

250

408

302

959

216

270

323

281

874

56

16

178

235

318

247

800

57

Napier, Durelle

17

193

17

222

285

471

296

1053

58

Nelson, Dre

16

172

305

524

293

1122

235

424

288

947

59

Northcutt, Scott

17

209

329

329

10

Catarius, Luke

17

228

11

Colcolough, Britt

16

282

290

386

360

1036

60

Olson, Birk

17

240

280

482

312

1074

12

Costello, Matt

15

188

315

429

270

1014

61

Osborne, Trevor

17

201

265

371

247

882

13

Darrow, Mason

17

282

290

375

293

959

62

Paige, RJ

17

233

255

408

267

930

14

Desire, Tyler

17

256

280

355

312

947

63

15

DeValve, Seth

15

235

64

Peabody, Nick

17

219

265

328

252

845

16

Dibilio, Chuck

16

198

290

417

324

1031

65

Pearson, Taylor

15

280

285

397

283

965

17

Dixon, Alex

16

286

305

482

318

1104

66

Peloquin, Ryan

15

284

295

429

406

1130

18

Dreher, Dan

16

263

320

396

318

1034

67

Pennoni, Dave

15

228

255

386

312

954

19

Epperly, Quinn

15

223

68

Perkins, Evan

17

180

270

307

231

809

20

Esposito, Jonathan

15

219

69

Phox, Marcus

17

194

280

392

281

952

21

Fekula, Nick

16

70

Powell, Alex

15

259

325

439

303

1067

22

Fisher, Grayson

16

249

260

397

290

947

71

Powers, Will

15

200

260

445

323

1028

23

Ford, Alex

17

182

300

375

283

958

72

Prato, Victor

15

300

365

365

1030

24

Frisby, Andrew

16

194

280

319

267

866

73

Ramos, Mike

15

278

315

417

340

1072

25

Frusciante, James

17

172

225

312

196

733

74

Rhattigan, Joe

17

208

275

381

339

994

26

Gaffney, Anthony

16

209

210

385

242

837

75

Roth, Tyler

17

196

260

334

238

832

27

Gales, James

17

187

260

370

265

895

76

Schlossberg, Henry

17

264

290

471

296

1058

28

Glass, AJ

17

235

432

275

942

77

29

Gosse, Garrett

16

200

250

295

195

740

78

Sheng, Brian

17

30

Graves, Teddy

17

206

255

397

273

925

79

Skowron, Matt

17

226

335

427

314

1076

31

Grogan, Connor

17

179

255

386

283

924

80

Slate, Caleb

16

293

285

447

339

1071

32

Hall, Pat

17

228

245

376

303

924

81

Smith, Chris

16

176

255

370

303

929

33

Han, Ray

16

196

285

365

309

959

82

Smith, Zach

16

191

250

418

312

981

34

Hill, Hunter

17

269

315

370

334

1019

83

Sofen, Brendan

15

172

35

Hill, John

16

180

240

386

273

899

84

Stroud, Marcus

16

227

280

36

Huffman, Sam

17

180

267

212

479

85

Templeton, Robby

15

193

37

Hummel, John

17

260

305

439

283

1027

86

Tull, Joe

15

274

38

Huston, Spencer

15

259

350

429

339

1118

87

Verducci, Jack

15

190

39

Hylton, Rohan

17

213

290

418

339

1047

88

von Thron, Jimmy

15

40

Ingram, Baxter

17

227

429

89

Walter, Alex

41

Jeffay, Dylan

15

225

275

371

252

898

90

Wardaki, Max

42

Johnson, Jakobi

15

188

295

408

291

994

91

White, Dylan

43

Jones, Brannon

17

239

315

471

355

1141

92

Williams, Dorian

44

Kanoff, Chad

17

204

225

334

240

799

93

Wilson, Lawrence

17

217

255

339

226

820

45

Kappatos, Evan

16

280

360

492

365

1217

94

Woodall, Jack

15

282

305

437

339

1081

46

Kelley, Connor

15

204

95

Yetter, Tom

16

284

305

439

340

1084

47

Knight, Jack

17

296

265

365

267

898

96

Zeuli, Mike

15

229

340

445

318

1102

48

Leicht, Garrit

15

237

319

319

49

Lescano, Max

16

188

273

898

305

427

318

429

260

365

1050

259

259

508

329

1117

250

365

252

867

310

408

307

1025

360

303

663

215

300

386

309

995

16

230

280

386

334

1000

15

288

310

487

355

1152

16

235

285

319

267

871

17

202

386

288

674

PRINCETON STRENGTH TRAINING

FOOTBALL SUMMER 2014

WORKOUT 1 Name 1-Dynamic Warmup/Activation

Date

Exercise

Start

PreLift Movement Front Squat 1RM* *80% of your Squat 1rm

Week 1

Week 2

Week 3

%

%

%

Weight

Range

Reps

Weight

Range

Reps

Weight

Range

Week 4 Reps

Weight

% Range

Reps

Gears/Hollows

Gears/Hollows

Gears/Hollows

Gears/Hollows

65

2x4

65

5

70

5

65

4

70

2x4

70

5

75

5

70

4

75

2x4

75

5

80

4

75

4

80

2x4

80

5

85

3

80

4

85

5+

90

2**

5

3

5

50

3

5

3

5

50

3

5

3

5

50

3

5

3

5

50

3

Lunges

30

30

30

pair w/

30

30

30

SB Leg Curl

12

15

12

pair w/

12

15

12

SL Lateral Lunge

10

8

10

10

8

10

10

10

10

RDL

2 Way Hip Flexibility

**Perform a Bonus set of 2 but only if strength/technique allow Injuries:

Gears

1. Half Speed 10yd

x4

2. 3-Quarter Speed 20yd 3. Full Speed 20yd 4. 10yd Take Down

Modifications: Hollows

1. Full Speed 20yd

x4

2. Half Speed 10yd 3. Full Speed 20yd 4. 10yd Take Down

30

15

8

10

PRINCETON STRENGTH TRAINING

FOOTBALL SUMMER 2014

WORKOUT 2 Name 1-Dynamic Warmup/Activation

Date

Exercise

Start

PreLift Movement Machine or MR Neck

Week 1

Week 2

Week 3

%

%

%

Weight

Range

M Cone/Hurdles 4x4

or

Push Press

Pullup

5/5 Trap Bar Shrug

Reps

12

Weight

Range

Reps

M Cone/Hurdles 4x4

or

12

Weight

Range

Week 4 Reps

Weight

M Cone/Hurdles 4x4

or

12

% Range

Reps

M Cone/Hurdles 4x4

or

12

2

2

2

50

2

2

2

2

50

2

2

2

2

50

2

2

2

2

50

2

2

2

2

50

2

3 sets to failure. Heavy to light. 60s rest b/n sets

5

5

5

3 sets to failure. Heavy to light. 60s rest b/n sets

6-10

5

6-10

5

4-8

5

4-8

5

3-6

5

3-6

6-8

5

6-8

5

4-6

5

4-6

5

3-5

5

3-5

5

DB Lateral Raise

12

10

12

pair w/

12

10

12

DB Front Raise

12

10

12

pair w/

12

10

12

TRX or Bar Roll-Out +

10

10

10

10

10

10

10

10

45sec

45sec

45sec

45sec

Plank

M-Cones

Injuries:

1/7. BP/SP/BP/SP 2/8. SP/BP/SP/BP 3/4. SL → 5/6. SP →

Modifications: Short

1/2. Run Through

Hurdles

3/4. Slide Weave 5/6. Lateral Shuffle 7/8. SP/BP Weave

10

10

PRINCETON STRENGTH TRAINING

FOOTBALL SUMMER 2014

WORKOUT 3 Name 1-Dynamic Warmup/Activation

Date

Exercise

Start

PreLift Movement

Week 1

Week 2

Week 3

%

%

%

Weight

Range

Reps

Stairs or Hill

Weight

Range

Reps

Weight

Stairs or Hill

Range

Week 4 Reps

Weight

Stairs or Hill

% Range

Reps

Stairs or Hill

65

2

67

2

70

2

70

2

72

2

75

2

75

1

77

1

80

1

75

1

77

1

80

1

75

1

77

1

80

1

DeadLift

80

3

82

3

85

2

42

2

pair w/ box jump x 2

90

3

92

3

95

2

47

2

100

3

102

3

105

2

52

2

100

3

102

3

105

2

52

2

100

3

102

3

105

2

52

2

Clean

1RM

1RM* *use Clean 1RM here

MED BALL BOX JUMPS X 12

Glute Ham Raise

8

8

10

8

pair w/ Piston Squat

8

8

10

8

8

8

10

8

8

8

10

5

5

4

4

5

5

4

4

5

5

4

4

5

5

4

Piston Squat

Iso Abs Flexibility Injuries:

Stairs

1. Every Step x 6

x 12

2. Every Other x 6

Start Every 45 Seconds

Modifications:

Rest 90 Seconds Between Sets or 30yd Hill Sprints x8 Start Every 60 Seconds

PRINCETON STRENGTH TRAINING

FOOTBALL SUMMER 2014

WORKOUT 4 Name 1-Dynamic Warmup/Activation

Date

Exercise PreLift Movement

Start

Week 1

Week 2

Week 3

%

%

%

Weight

Range

1RM Row

Range

Reps

Weight

Range

Reps

Weight

% Range

24yd Sh/Hurdles

24yd Sh/Hurdles

12

12

12

12

3 sets to failure. Heavy to light. 60s rest b/n sets

65

5

70

5

65

4

70

5

75

5

70

4

6-10

75

5

80

4

75

4

4-8

80

5

85

3

80

4

3-6

85

5+

90

2+

3 sets to failure. Heavy to light. 60s rest b/n sets

5

5

5

3 sets to failure. Heavy to light. 60s rest b/n sets

6-10

5

6-10

5

4-8

5

4-8

5

3-6

5

3-6

BB Pullover Band Uprights

5

30

24

30

24

30

24

30

24

15

15

15

15

15

15

15

15

12

12

12

12

12

12

12

12

8-12

8-12

8-12

8-12

6-10

6-10

6-10

6-10

Core Injuries:

Reps

24yd Sh/Hurdles

DB Alt. Incline

Reverse Curl

Weight

24yd Sh/Hurdles

MR Neck Bench

Reps

Week 4

24yd

1/5. SP/BP

Shuttle

2/6. SL → 3/7. SP →

Modifications:

4/8. BP/SP Hurdles and 1. SP/SL x 2 Cones

2. SL Weave/SL x 2 3. SP Weave/SP-BP x 2 4. Lat Run/SP-BP x 2

PRINCETON STRENGTH TRAINING

FOOTBALL SUMMER 2014

WORKOUT 1 Name 1-Dynamic Warmup/Activation

Date

Exercise

Start

PreLift Movement Squat 1RM

Week 5

Week 6

Week 7

%

%

%

Weight

Range

Short Sprints

pair w/

Weight

Range

Reps

Weight

Short Sprints

Range

Reps

Short Sprints

Weight

% Range

Reps

Short Sprints

65

8

65

5

70

5

65

4

70

8

70

5

75

5

70

4

75

8

75

5

80

4

75

4

80

8

80

5

85

3

80

4

85

5+

90

2*

Row

Incline

Reps

Week 8

4

4

4

3 sets to failure. Heavy to light. 60s rest b/n sets

4

4

4

6-10

4

4

4

4-8

4

4

3-6

4

4

6-10

6-10

6-10

50

5

4-8

4-8

4-8

50

5

3-6

3-6

3-6

50

5

DB SL RDL

8ea

8ea

6ea

Ham. Drop

8

8

10

DB SL RDL

8ea

8ea

6ea

6ea

8

8

8

8

Choice

Choice

Choice

Choice

Band Y/T/RD+ER** Grip Work Core Flexibility

*Perform a Bonus set of 2 but only if strength/technique allow **Use plate YTW's if no bands are available Injuries:

Modifications:

Short Sprints A Group 6 x 60 - :45 rest B Group 8 x 40 - :35 rest C Group 10 x 20 :25 rest

6ea

PRINCETON STRENGTH TRAINING

FOOTBALL SUMMER 2014

WORKOUT 2 Name 1-Dynamic Warmup/Activation

Date

Exercise

Start

Machine or MR Neck Clean

1RM Shoulder Press

Week 5

Week 6

Week 7

%

%

%

Week 8 %

Weight

Range

Reps

Weight

Range

Reps

Weight

Range

Reps

Weight

Range

Reps

4x4

or

12

4x4

or

12

4x4

or

12

4x4

or

12

70

2

72

2

75

2

75

2

77

2

80

2

80

2

82

2

85

1

80

2

82

2

85

1

80

2

82

2

85

1

3 SETS TO 20 REPS

3 SETS TO 20 REPS

3 SETS TO 20 REPS

pair w/

SB Leg Curl

MED BALL BOX JUMPS X 12

50

5

50

5

50

5

20

20

20

20

20

20

Bulgarian Squat

5

5

5

5

pair w/

5

5

5

5

5

5

5

5

5

5

N-O Chins

8

8

10

8

8ct Negative

6

6

8

6

4

4

6

Dips - 4ct Negative

8-12

Band Abduction Dips - 4ct Negative Band Abduction Iso Abs Flexibility Injuries:

Modifications:

8-12 15

Max

8-12 15

Max 15

8-12 15

Max 15

20

15

15

PRINCETON STRENGTH TRAINING

FOOTBALL SUMMER 2014

WORKOUT 3 Name 1-Dynamic Warmup/Activation

Date

Exercise

Start

Machine or MR Neck Bench* pair w/

1RM SL Squat

Hold Inverted Row Band Uprights SL Hold Bridge DB Reverse Lunge

Week 5

Week 6

Week 7

%

%

%

Week 8 %

Weight

Range

Reps

Weight

Range

Reps

Weight

Range

Reps

Weight

Range

Reps

4x4

or

12

4x4

or

12

4x4

or

12

4x4

or

12

3 sets to failure. Heavy to light. 60s rest b/n sets

65

5

70

5

65

4

70

5

75

5

70

4

6-10

75

5

80

4

75

4

4-8

80

5

85

3

80

4

3-6

85

5+

90

2+

3

3

3

3

3

3

3

3

3

3

3

3

3

3

3

8

8

8

8

8

8

8

8

12

12

12

12

12

12

12

12

6

6

6

6

6

6

6

20

20

20

20

20

20

10

10

10

10

Choice

Choice

Choice

Choice

20

Retraction Series Pilates Side Series 2 Grip Work Core *if you completed all sets of week 7 increase 1rm by 5% Injuries:

Modifications:

PRINCETON STRENGTH TRAINING

FOOTBALL SUMMER 2014

WORKOUT 1 Name 1-Dynamic Warmup/Activation

Date

Exercise

Start

PreLift Movement Squat* 1RM

Row

Incline

Week 9

Week 10

Week 11

%

%

%

Weight

Range

Reps

MB Throws

Weight

Range

Reps

Weight

MB Throws

Range

Week 12

Reps

Weight

MB Throws

Band Y/T/RD+ER*** Grip Work

65

2x4

65

5

70

5

65

4

70

2x4

70

5

75

5

70

4

75

2x4

75

5

80

4

75

4

80

2x4

80

5

85

3

80

4

85

5+

90

2**

3 sets to failure. Heavy to light. 60s rest b/n sets

5

5

5

3 sets to failure. Heavy to light. 60s rest b/n sets

6-10

3

6-10

5

4-8

3

4-8

3-6

3

3-6

3 SETS TO 20 REPS

3 SETS TO 20 REPS

3 SETS TO 20 REPS

5

50

5

50

5

50

5

12

12

12

8

12

12

12

8

12

12

12

8

8

8

8

Choice

Choice

Choice

Choice

Core Flexibility *if you completed all sets of week 7 increase 1rm by 5% **Perform a Bonus set of 2 but only if strength/technique allow ***Use plate YTW's if no bands are available Injuries:

Modifications:

Reps

MB Throws

pair w/

Glute Ham

% Range

MB Throws Throw Vert x 10 Broad x 10 Transverse x 5ea

PRINCETON STRENGTH TRAINING

FOOTBALL SUMMER 2014

WORKOUT 2 Name 1-Dynamic Warmup/Activation

Date

Exercise

Start

Machine or MR Neck Clean

1RM Shoulder Press pair w/

Week 9

Week 10

Week 11

%

%

%

Week 12 %

Weight

Range

Reps

Weight

Range

Reps

Weight

Range

Reps

Weight

Range

Reps

4x4

or

12

4x4

or

12

4x4

or

12

4x4

or

12

75

1

77

1

80

1

80

1

82

1

85

1

85

1

87

1

90

1

85

1

87

1

90

1

85

1

87

1

90

1

MED BALL BOX JUMPS X 12

6-10

6-10

6-10

50

5

4-8

4-8

4-8

50

5

3-6

3-6

3-6

50

5

SB Leg Curl

20

20

20

20

20

20

Bulgarian Squat

5

5

5

5

pair w/

5

5

5

5

5

5

5

5

5

5

N-O Chins

8

8

10

10

8ct Negative

6

6

8

8

4

4

6

Dips - 4ct Negative

8-12

Band Abduction Dips - 4ct Negative Band Abduction Iso Abs Flexibility Injuries:

Modifications:

8-12 15

Max

8-12 15

Max 15

8-12 15

Max 15

20

15

15

PRINCETON STRENGTH TRAINING

FOOTBALL SUMMER 2014

WORKOUT 3 Name 1-Dynamic Warmup/Activation

Date

Exercise

Start

Week 9

Week 10

Week 11

%

%

%

Week 12 %

Weight

Range

Reps

Weight

Range

Reps

Weight

Range

Reps

Weight

Range

Reps

4x4

or

12

4x4

or

12

4x4

or

12

4x4

or

12

Dead Lift

82

3

85

2

87

2

45

2

pair w/ mb box jumps x2

92

3

95

2

97

2

50

2

102

3

105

2

107

2

55

2

102

3

105

2

107

2

55

2

102

3

105

2

107

2

55

2

3 sets to failure. Heavy to light. 60s rest b/n sets

65

5

70

5

65

4

70

5

75

5

70

4

6-10

75

5

80

4

75

4

4-8

80

5

85

3

80

4

3-6

85

5+

90

2+

Machine or MR Neck

1RM* *use Clean 1RM here

Bench

1RM DB Prone Row Shrugs SL Bridge

24

24

20

20

24

24

20

20

6-8

6-8

6-8

6-8

4-6

4-6

4-6

4-6

10ea

10ea

10ea

10ea

10ea

10ea

10ea

DB Loaded Rev.Lunge

8ea

8ea

6ea

w/ Knee Up

8ea

8ea

6ea

10

10

10

10

Choice

Choice

Choice

Choice

6ea

Retraction Series Pilates Side Series 2 Grip Work Core **if you completed all sets of week 7 increase 1rm by 5% Injuries:

Modifications:

Tiger Nutrition: High Performance Fueling for Competitive Athletes Hydration for Athletes Minimizing dehydration is the simplest, yet most effective step athletes can take to protect both health and performance. Hydration status is a critical determinant of the athlete’s physiological capacity to train, compete, and recover successfully. Athletes who fail to replace body fluids lost through sweat typically experience many adverse functional changes.

Effects of Dehydration on Performance   

In an effort to stay cool, several physiological adaptations occur that lead to fatigue and reduced exercise performance, especially in the heat. The rate of fluid absorption by the intestines slows down making it harder to reverse fluid deficits. Slower absorption rates can lead to bloating and upset stomach when athletes attempt to replenish fluids. Reductions in blood flow to the skin and increased core body temperature place athletes at greater risk for heat exhaustion and heat stroke.

Water or Sports Drinks? Plain water alone is an effective drink for fluid replacement in low intensity and short duration sports. However, if carbohydrate and electrolytes are added to water, as in a sports drink, performance can be enhanced, especially in high intensity and endurance sports. The advantage of sports drinks:   



Promote better performance because it provides carbohydrates to fuel your muscles and your brain. Athletes improve consumption when their hydration beverage is flavored, as is the case with a sports drink. Sodium in fluid:  Improves hydration by stimulating thirst.  Promotes both carbohydrate and water uptake in the intestines equaling more efficient delivery of fuel to muscles and reduced urine volume post-exercise, i.e. more fluid is retained by the body and more fuel is sent to the muscle. Palatability, better absorption by the body, and sodium content all equate to more effective hydration during exercise, and re-hydration following exercise.

TAKE THE NECESSARY STEPS TO AVOID FATIGUE AND DEHYDRATION! 1. Hydrate throughout the day and consume 24-32 oz of fluids 2-3 hours prior to exercise or competition. 2. Carry your own sports bottle, plant fluids on your running route, use a fuel belt and use breaks wisely:  Most athletes can easily consume about 5 fl oz (150 ml) during a quick break; each gulp is about 1 fl oz (30 ml). 3. Monitor the effectiveness of your hydration plan. Many athletes fall far short of meeting their hydration needs during exercise:  Weigh yourself before and after practices or competitions in the same dry clothing.  The goal is to stay well hydrated and avoid dehydration. This means a maximum weight loss of 2% of your body weight during exercise.  If your weight loss is greater than 2%, make a conscious effort to take in more fluids during exercise.

Key Point→ If weight loss is greater than 2-3% of starting weight; the athlete either started practice under-hydrated, or did not hydrate enough during practice, or both. Make an appointment to see the Sports RD for an in-depth hydration and sweat rate assessment.

When to Choose a Sports Drink Use them before, during and after exercise when you need additional fuel and fluids. Do not use them in-between meals, or at meals, when more nutritious beverages are available. 1 serving = 8 oz Calories Carbohydrate (g) Protein (g) Fat (g) Calcium (mg) Sodium (mg) Potassium (mg) Vitamin A (IU) Vitamin C (mg) Vitamin D (IU) Antioxidants

Cramping

Sports Drink

Skim Milk

100% OJ (fortified)

Pomegranate Juice

Vegetable Juice

50 15 0 0 0 110 30

90 12 9 0 315 130 420

110 26 2 0 350 0 450

0 0 No

2 100 No

90 100 Minor

160 40 0 0 0 0 430 0 0 (40% fresh) 0 Major

50 10 2 0 0 140 820 1,200 (40%) 108 (120%) 0 Major

The exact cause of muscle cramps remains unknown; however, dehydration and inadequate replacement of sodium lost in sweat do appear to play a role. Sports drinks are formulated with just enough sodium to increase thirst and promote fluid absorption and this amount is generally not enough to replace sodium losses for some athletes. Sodium loss is highly individual, ranging from 460–1840mg/L of sweat. This can be further influenced by numerous other factors including genetics, fitness, acclimatization, and weather conditions. Sodium losses in sweat must be replaced by consuming foods and fluids that contain sodium. If you suffer from frequent cramps, have your intake and hydration program assessed by the sports dietitian and athletic trainer.

Over-hydration Drinking more fluids than necessary can be unsafe. In cool weather, or when the exercise intensity is low, the rate of sweat loss can be very low. It is unnecessary and potentially dangerous to drink at rates greater than sweat losses. Over-hydrating, particularly with plain water, can cause a dilution of blood sodium levels (hyponatraemia). Symptoms include headaches, disorientation, coma, and in severe cases, death. More is not always better!

Top 10 Highlights 1. Know your sweat rate and develop a hydration plan. 2. Aim to have minimal weight loss during exercise. 3. Practice with fluid timing before competition day. You can improve gastro-intestinal tolerance over time. 4. Do not drink at a rate that exceeds sweat losses. 5. Be aware of greater fluid losses in hot and humid environments. 6. Alcohol interferes with re-hydration and other recovery processes. 7. Tea, 100% juices, soups, milk and even fruits and vegetables contribute to hydration. 8. Energy drinks are not ideal choices for replenishing fluids or providing muscles with fuel. 9. Water is an excellent fluid for low intensity and short duration activities. 10. Sports drinks are suited to high intensity and endurance sports or when exercising in the heat.

This fact sheet is not intended as a replacement for individual recommendations. Please see the UHS Sports Dietitian for specific guidance on needs for your sport. Athletic Medicine Sports Nutrition Services ● Washington Road Princeton NJ, 08544 ● 609-258-9552

Tiger Nutrition: High Performance Fueling for Competitive Athletes Nutrient Timing for Optimizing Performance

By paying attention to meal timing, athletes can maximize their athletic potential in several important ways: • • • •

Reduced time to onset of fatigue which maximizes ability to work longer. Muscle tissue repair and protein synthesis (muscle building) after exercise. Reduced muscular soreness after exercise. Replenishment of fuel stores for use at the next bout of training or event.

This technical fact sheet has been developed as a summary of the evidence* on nutrient timing. Refer to the other fact sheets in the series for practical meal planning suggestions. BEFORE EXERCISE

DURING EXERCISE

AFTER EXERCISE

Pre-exercise meals should be individualized based on the athlete’s size, their particular sport, and personal preferences. Optimal timing is not always practical, based on scheduling demands or intestinal tolerance levels, but exercising or competing in the fasted state is less than ideal. Athletes should experiment with foods and timing well in advance of competition to find what works.

Intake requirements during exercise and competition vary by sport and position. Providing fuel to working muscles is critical for extending work capacity and maintaining adequate hydration.

Optimal post-exercise recovery occurs in the 4-6 hours following every bout of exercise. In the first 30 minutes after completion, the most rapid glycogen (stored carbohydrate) resynthesis occurs making this a critical window of opportunity for optimizing recovery.

Fluids: 2-3 hours before exercise consume 12-20 ounces of water or a sports drink. This will optimize hydration and allow time for excretion of excess fluids before exercise. Food: 3-4 hours pre-event: Consume .5 – 1.0 grams of carbohydrate and .07 - .10 grams of protein per pound of body weight before exercise or competition. 1 hour or less prior to exercise: Plan to top-off glucose levels by having a small snack. If whole foods are well tolerated, choose low- fiber, low-fat foods such as fruit and granola bars. If not, choose a sports drink.

General Rule→ Choose a well-balanced pre-event meal comprised of low-fat, nutrient rich foods. Include lean proteins and ample carbohydrates such as skim dairy, fruits, vegetables, starches and grains. Then, have a small snack right before activity begins.

Fluids: Losses will vary by sport, the environment and the individual athlete’s sweat rate. Athletes should anticipate these losses and replenish accordingly.

Fluids: Consume salty snacks and foods along with a sports drink or water to help replenish lost sodium and promote complete rehydration.

General Rule→ Consume 8 oz of a sports drink every 15 minutes.

General Rule → Consume 2-3 cups of fluids for every pound lost during exercise.

Food: Events lasting less than 1 hour: Typically, sports lasting less than an hour do not threaten body fuel stores. Good preparation (i.e. a consistent and nutritious training diet) should see you well fuelled for at least an hour of sustained or intermittent high-intensity activity. Fluid replacement is considered the main nutritional need. Events lasting greater than 1 hour: Consuming 30-60 grams of carbohydrate per hour has been shown to improve endurance performance. This applies to stop and go sports like hockey, soccer and football, as well as endurance sports.

General Rule → Fuel early and fuel

Food: Immediately after exercise: 10-20 grams of protein with .5 -.7 grams of carbohydrate per pound body weight. Two-six hours after exercise: Repeated feedings after exercise may help provide a pulsing effect for muscle re-building over time. Consume .5 -.7 grams of carbohydrate per pound body weight in a well-balanced meal approximately 1-2 hours after exercise or competition.

General Rule → Have a snack right after exercise, then shower, change and head to your regular meal. Follow that up with a nutritious night-time snack.

often!

* Joint position of the American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine. Nutrition and Athletic Performance. J Am Diet Assoc. 2009; 109:509-527.

Three Key Principles of Sports Nutrition The three most important principles of a sports nutrition game plan are to stay well-hydrated, to provide fuel for

your muscles, and to provide optimal recovery after training and competition. Consistently feeding your body with the right fuel at the right time increases your muscle energy stores, repairs and builds muscle tissue, and maximizes training and conditioning which results in peak performance.

Not Just Game Day Athletes should eat something every 3-4 hours on most days, especially leading up to key events. Making changes in size and body composition comes from making changes in food choices and portions and total intake should be adjusted to match seasonal changes in activity level. Fueling frequency however, should not change if peak performance is your priority. Because your body relies on consistent fuel for peak performance, eating at similar meal times throughout the day helps keep you stocked with the carbohydrates (energy for workouts), protein (needed to repair and build tissue), and fat (important to enhance endurance, healing, and recovery) you need. Whether you prepare food in your room, eat in your dining hall or club, or eat at a local restaurant, planning your eating routine ahead of time is important.

Highlights

Coordinate snacks and meals with your class and training schedule so you are eating something every 3-4 hours. Morning:

Before Ex: After Ex: Evening: PM Snack:

All day:

Eat breakfast every day and avoid “back-loading.” Too many athletes consume a large portion of their daily needs after practice. This hinders performance due to low energy availability for working muscles. Don’t waste time in the gym or increase risk for injury by arriving under-fueled. Eat a snack before and after practices and lifts. The pre-lift snack should include protein and carbohydrate. Eat a small recovery snack consisting of 10-20 g protein with 30-50 grams carbohydrate. Choose a well balanced meal with ample carbohydrates and lean proteins with a mix of nutritious added fats. Use the 80/20 rule: 80% of the time, choose high quality foods- 20% of the time, include fun foods. 3 hours after dinner, choose a nutritious night-time snack to complete the day. Eating at night is perfectly acceptable unless you are surpassing your needs for the entire day. See the Sports RD if you need help balancing eating during late night study breaks or social events. Hydrate before, during and after every bout of exercise. Base needs on individual sweat rate.

Pre-exercise Fuel Options Back-pack Snacks Cooler Fuelers Fig Newtons, pretzels, dates, and fresh fruit Regular ClifBars or Powerbars PB and J on whole wheat Whole wheat pita Oatmeal cookies Gatorade or Powerade

Fresh melons, grapes, citrus fruit and apples Squeezable Yogurt Hard-boiled eggs Low-fat milk Sliced veggies & hummus ½ roast beef sandwich Gatorade or Powerade

Recovery Fuel Options

Late-night Fuel Options

Chocolate milk & fruit Yogurt & walnuts Nature Valley Bar or Clif Bar w/ banana 2% Greek yogurt w/fruit Cottage cheese & fruit Gatorade or Powerade plus any of the above

Cheerios w/ skim milk Light popcorn & edamame Apple & string cheese Banana w/ peanut butter Turkey sandwich Frozen yogurt or icecream with nuts & fruit Homemade smoothies

This fact sheet is not intended as a replacement for individual recommendations. Please see the Sports Dietitian for specific guidance on needs for your sport.

Athletic Medicine Sports Nutrition Services ● Washington Road Princeton NJ, 08544 ● 609-258-9552

Tiger Nutrition: High Performance Fueling for Competitive Athletes Gaining Weight and Increasing Muscle Mass

There are 3 main behaviors required for increasing muscle mass. It’s not complicated, but it takes time and attention. Don’t skip the basics. 1. EAT ENOUGH. If you are not gaining weight in spite of hard work and plenty of rest, there is either something wrong, or you are just not eating enough. Increase your daily calories. Get help if you need it. See the Sports Dietitian. 2. EAT BEFORE AND AFTER EVERY LIFT. There are no excuses for arriving to lift on an empty stomach. If you don’t provide your muscles with fuel for work hard, it’s like not showing up at all. 3. EAT A PROTEIN RICH SNACK BEFORE BED. Recovery happens when resting. Hormone status during sleep is ideal for repairing and building muscle. Sugary cereals, pizza, and junk food, don’t count. They are allowed on occasion, but what you really need is a turkey sandwich, Greek yogurt or cottage cheese, or a whey protein smoothie.

Helpful Tips

1. Increase daily energy intake by increasing frequency of eating and making use of energy-rich drinks and snacks like trail mix, added fats such as nuts, seeds, and avocado, sushi, and home-made smoothies. 2. Don’t fill up on low nutrition or zero calorie beverages. Save room for more energy dense foods. 3. Plan ahead! Plan food and fluids throughout the day to make sure suitable choices are always available. 4. Eat breakfast, lunch and dinner! (Each plate: 2/3 quality carbs, 1/3 quality protein, plant fats) 5. Eat something before and after lift! 6. Eat a night-time snack that is protein rich! 7. Only after training and diet have been optimized should you consider a sports supplement. Your sports dietitian can help in determining the best supplement for you. 8. Set realistic goals and monitor progress regularly. To see how effective your training program is, assess your body mass and composition. Make an appointment with the Sports RD or your Strength Coach to do this. 9. Commitment, perseverance, and consistency are essential. Developing optimal levels of strength and muscle mass for your sport may take years, especially if you don’t have the luxury of a prolonged offseason each year. 10. Schedule an appointment with the Sports RD for off-season support. Call McCosh at 258-5357.

This fact sheet is not intended as a replacement for individual recommendations. Please see the UHS Sports Dietitian for specific guidance on needs for your sport.

Winter 11-12

Tiger Nutrition: High Performance Fueling for Competitive Athletes Recovery Nutrition for Optimizing Performance

Recovery nutrition is essential for athletes who train at a high level each week. Athletes who train multiple times per day, participate in tournament play, have very long seasons or compete in back-to-back events can quickly deplete energy stores leaving them fatigued and unable to perform at their best. Consistent recovery habits that include adequate rest, optimal fuel, and thorough re-hydration can make the difference between good performances and game-winning performances.

Recovery nutrition is critical for several reasons: • • • •

It provides accelerated nutrient replacement due to increased blood flow to the muscle. It begins the process of repairing and reducing muscle breakdown after workouts. It replenishes fuels stores for use at the next bout of training or competition. It rehydrates the body by replacing fluids and electrolytes lost in sweat.

Key Point→ The ultimate goal of post-exercise refueling is to help athlete’s fully recover and prepare for the next practice or competition. Prolonging post-exercise refueling delays the recovery process. Don’t wait to eat.

Rapid Recovery: The First 30 Nutrient Fluids

The Facts

The Action Steps

Example

As little as a 2% weight loss may impair aerobic exercise performance, increase perceived exertion, impair mental performance, alter immune response, and decrease balance control.

Consume adequate fluids during exercise to minimize losses. Consume 16-24 oz of a sports drink per pound lost after exercise.

Drink 24 oz of Gatorade or Powerade per pound lost immediately after exercise. Water and salty snacks or foods at the subsequent meal will continue the rehydration process while replenishing sodium losses. For quick recovery fuel, choose foods or fluids that provide both carbohydrate and protein. Slightly more refined carbohydrates are ideal for recovery. For quick recovery fuel, choose foods or fluids that provide both carbohydrate and protein. Low-fat dairy and lean protein choices from whole foods are excellent choices.

Carbohydrate Delaying carbohydrate ingestion by as little

Protein

as 2 hours can reduce the rate of glycogen resynthesis by 50%, meaning you will have less stored carbohydrate for later use. During this phase, high glycemic carbohydrates further enhance glycogen synthesis. Adding protein to carbohydrate at approximately a ratio of 1:3 (PRO: CHO) has been shown to stimulate glycogen resynthesis to a greater extent. Additionally, post-exercise consumption of dietary protein stimulates muscle protein synthesis.

Eat 50 + grams of carbohydrate immediately after exercise. This is a general guideline, individualize based on body size. Eat 10-20 grams of protein with carbohydrate immediately after exercise. 20 grams is the maximum amount needed to initiate muscle repair at this stage regardless of body size.

Sustained Recovery: The Next 2-4 Hours Repeated feedings after exercise may help provide a pulsing effect for muscle re-building over time. The more intense the conditioning and the longer the practice or event, the more you will need. Meals and snacks can meet this need. Timing after workout Within 30 minutes AND 2 hours post-workout (meal) AND 4 hours post-workout (snack)

Grams of Carbohydrate 50 grams + 50 grams + 50 grams +

Grams of Protein 15 grams + 15 grams + 15 grams

Recovery on Campus

Choose whole, minimally processed foods as often as possible. Keep a refrigerator and microwave in your room to make healthy snacks available at any time. The U-Store, the C-Store and the Frist Gallery all carry a wide variety of healthy options. Trader Joe’s and Wegmans grocery stores are also an easy shuttle ride away and carry an abundance of high quality fuel choices. Choose well-balanced food combinations that provide carbohydrate, protein and fat. These examples provide approximately 50 grams of carbohydrate and 10-20 grams of protein.

Portable Recovery

In-room Recovery

PB&J Sandwich with a banana and handful of nuts

Egg salad sandwich on whole grain with 1 fresh fruit

Clif Bar and 1 small apple

1 container (6 oz) 2% Greek yogurt, 1 c berries, and 1 medium whole grain bagel with light cream cheese

1-2 chocolate milks and 1 granola bar (Nature Valley, Kellogg’s cereal bar, Luna bar, Clif Kids)

1 whole wheat pita with ½ c hummus and 1 cup sliced vegetables

20 oz Gatorade and 1 c high protein cereal (Kashi Go-Lean)

Fruit and yogurt parfait with granola

1 Odwalla Super Protein Original smoothie or 1 Bolthouse Perfectly Protein smoothie (any flavor)

California roll (6 piece), 1 cup apple juice, and 1 string cheese

½ c trail mix with 1 c dried fruit

2 cups Cheerios, Mini-Wheats, or Kashi with 2 c skim milk or low-fat soy milk.

2 Medjool dates and 1-2 c chocolate milk

Bean and cheese burrito with 1 c 100% juice

3 Fig Newton’s, 1 banana, 1 hardboiled egg

In-room smoothie- 1 c vanilla soymilk, 1 c fruit of choice, 1 small banana, 1 c plain yogurt or 1 packet of instant breakfast; mix all and blend with ice

…plus recovery fluids

…plus recovery fluids

Key Point→ There are situations where athletes do not need to practice the complete recovery steps outlined here. For example, a meal or a snack following activity in precision or low intensity sports may be sufficient. All athletes should maintain adequate hydration status regardless of sport and for athletes participating in intense lifting programs, pre-and post lift nutrition remains critical. Those who may not need to practice intense recovery are: •

• •

Athletes who are reducing their training volume in preparation for competition (tapering). Athletes who are tapering should maintain sufficient daily intake and this will provide a loading effect which is especially beneficial for endurance athletes. For more help with this, see the sports RD. Athletes who exercise for 60 minutes or less on most days- a meal or a snack following the training session is adequate. Athletes in the off-season who have significantly decreased the frequency and intensity of training and conditioning.

This fact sheet is not intended as a replacement for individual recommendations. Please see the Sports Dietitian for specific guidance on nutrition needs for your sport.

Athletic Medicine Sports Nutrition Services ● Washington Road Princeton NJ, 08544 ● 609-258-9552

Tiger Nutrition: High Performance Fueling for Competitive Athletes

Maintaining or Losing Weight and Improving Body Composition Improving your body composition profile while maintaining weight, or losing weight, requires consistency and effort over time. Improvements are likely to appear more gradually and require hard work and patience. If you pay attention to what you are eating, and work hard in the weight room, you will see a difference! 1. EAT ENOUGH. Even if you are trying to lose weight or hang onto weight, it is important that you eat enough. Under-eating to lose weight is a common pitfall for many hard-working athletes. Modest reductions are ideal and spare lean muscle loss. It still takes fuel to work hard. 2. FRQUENT EATING IS MANDATORY! Eating frequently provides a metabolic benefit to those who need to lose weight, and ensures a constant supply of nutrients to hard working muscle. It ensures you have eaten something before and after every lift, and that you have a night-time snack. 6 eating opportunities per day minimum.

3. EAT SUPER CLEAN AND INCLUDE A PROTEIN SOURCE AT EVERY MEAL AND SNACK. There is little room for candy, pizza, fried foods, and alcohol when attempting to reduce body fat. Focus on whole grains, PLENTY of vegetables, fresh fruit, and skim dairy. Choose lean protein sources at every meal; digesting protein uses more calories offering another metabolic boost and helps athletes feel satisfied and full among other things.

Helpful Tips

1. Plan ahead! Make sure suitable choices are always available. Take sandwiches, fruit, and hard-boiled eggs to go for example. Have Greek yogurt and cottage cheese in a frig in your room. 2. Eat breakfast, lunch and dinner! (Each plate: 2/3 quality carbs, 1/3 quality protein, plant fats) 3. Eat something before and after lift! There are no excuses for not doing this! 4. Eat a night-time snack that is protein rich! Recovery happens when resting. Hormone status during sleep is ideal for repairing and building muscle.

5. Only after training and diet have been optimized should you consider a sports supplement. Your sports dietitian can help in determining the best supplement for you. 6. Set realistic goals and monitor progress regularly. Believe it or not, there is such a thing as too low of body fat. Assess your baseline body mass and composition and discuss goals with your Sports RD or Strength Coach. 7. Commitment, perseverance, and consistency are essential. Developing optimal levels of strength and muscle mass for your sport may take years, especially if you don’t have the luxury of a prolonged offseason each year. 8. Schedule an appointment with the Sports RD for off-season support. Call McCosh at 258-5357.

This fact sheet is not intended as a replacement for individual recommendations. Please see the UHS Sports Dietitian for specific guidance on needs for your sport.

Winter 11-12